Monday-150105

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,PVC passes, scapula push-ups -Snatch warmup with Coach-PVC WL: Snatch 4x2 @ 80% drop every rep, rest 60 sec Conditioning: 4 Rounds for time -400m run -10 Deadlifts (245/155) -5 Burpee Muscleups Mobility: -2 min box ankle stretch…

Saturday-150103

Interested in trying Crossfit? Come join us today at 830am for a FREE Workout! This is the perfect opportunity to come see our gym, meet our coaches, and get a great workout for FREE. Today is also the final day to register for the January On Ramp session for those…

Friday-140102

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,pvc passes,scapula push-ups -snatch warmup with Coach-pvc WL: Establish 3RM Hang Snatch in 8 min Conditioning: 4 rounds for working time -25 cal air bike -7 thrusters (135/95) -Rest 2 min Mobility: -10 min squat test

January On Ramp

***Reminder our January On Ramp session for those who are new to Crossfit begins on Monday January 5 and we still have some remaining spots in our 515 am and 7 pm time slots. The January session is half price ($50 instead of the normal $100) and includes 5 on…

Tuesday-141230

Warmup: -20 step lateral walk -20 back extensions -20 box jump/step downs -20 wall balls with 2 sec pause @ bottom (12/10) -Clean warmup with Coach-empty barbell Skill: EMOM x 12 min -Even min: 3 front squats from ground @ 90% of 1RM clean -Odd min: 8 UB HSPU (scale…

Monday-141228

Warmup: -500m row or 2 min airborne -10 each: ankle stretch,90/90,inner thigh,pvc passes,scapula push-ups -snatch warmup with Coach-PVC WL: EMOM x 8 min- Snatch 40/10,50/6,60/5,70/3,80/2,90/1,95/1,50/ME UB reps Conditioning: 17 min AMRAP -20 G2O (95/65) -40 Double Unders -15 G2O (115/75) -40 DU -10 G2O (135/95) -40 DU -5 G2O (165/115)…